Muscle Building Supplements and Stacks

Train to Build Muscle and Strength
Let’s take this step by step

1.Choose how many days per week you will train. One of the best schedules is to train four times per week. With that in mind, shoot for Monday, Tuesday, Thursday, and Friday with Wednesday and the weekend off.

2.Next, choose your frequency. Training your entire body twice per week with a simple upper/lower split routine makes the most sense for a basic plan. That means chest, back, and shoulders on Mondays and Thursdays and arms and legs on Tuesdays and Fridays.

3.Exercise selection is next. You will want to choose no more than two exercises for larger body parts such as chest, back, and legs and no more than one for smaller areas such as arms, shoulders and calves. Just be sure they are those big, compound exercises we talked about, instead of the smaller isolation moves.

4.Determine volume (sets). Your total amount of volume need not be too high. We tend to do a little more where we excel and cut back on what is hard. Strive for an even playing field, and shoot for four to five sets per exercise. That should have you in and out of the gym in about an hour.

5.Choose a rep range. Traditionally, pure strength training follows a lower rep range of 2-6 reps, while hypertrophy (muscle mass) tends to sit in the 6-12 range. Depending on your goal, anywhere from 4-12 reps will be ideal.

6.Don’t forget about rest periods. This factor is one of the most influential in your training. For example, if hypertrophy is the goal, then rest periods of 45-90 seconds are best. Resting too long allows for less fatigue and more time wasted in the gym.

7.Commit to it. Without commitment, all of the planning you painstakingly laid out will be for naught. Make a promise to yourself that you will see this through for at least six months.

Resource:
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